Wheat Berry Tabbouleh

Wheat berries, surrounded by veggies and herbs, provide a taste of freshness in every bite of this Middle-Eastern inspired salad.

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  • Makes: 5 servings
  • Makes: about 4-1/2 cups (5 side-dish servings)
  • Start to Finish: 25 mins

Wheat Berry Tabbouleh

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Directions

  1. In a large bowl combine cooked wheat berries, tomato, cucumber, parsley, green onions, and mint.
  2. For dressing, in a screw-top jar combine oil, lemon juice, and salt. Cover and shake well. Drizzle dressing over wheat berry mixture; toss to coat. Serve immediately or cover and chill for up to 4 hours. Serve in a lettuce-lined bowl and, if desired, garnish with lemon slices. Makes about 4-1/2 cups (5 side-dish servings).

From the Test Kitchen

*

To cook wheat berries, bring one 14-ounce can vegetable or chicken broth and 1/4 cup water to boiling. Add 1 cup wheat berries. Return to boiling; reduce heat. Simmer, covered, for 45 to 60 minutes or until tender; drain. Cover and chill for up to 3 days.

Bulgur Tabbouleh:

Place 3/4 cup bulgur in a colander; rinse with cold water and drain. In a large bowl combine bulgur, cucumber, parsley, green onions, and mint. Prepare dressing as above, except add 2 tablespoons water to the oil, lemon juice, and salt. Pour dressing over bulgur mixture; toss to coat. Cover and chill for 4 to 24 hours. Stir tomato into bulgur mixture just before serving.

Per serving: 228 cal., 14 g total fat (2 g sat. fat), 0 mg chol., 156 mg sodium, 24 g carbo., 6 g fiber, 4 g pro.

Daily Values: 8 vit. C, 3% calcium, 9% iron

Exchanges: 1.5 Starch, .5 Veg., 2 Fat

Tabbouleh Wrap or Pita:

To fill an 8-inch flour tortilla for a wrap, place several lettuce leaves in the center of the tortilla. Using a slotted spoon, top lettuce with 1/2 cup of the tabbouleh mixture. Fold bottom of tortilla half way over the tabbouleh. Fold over sides and secure with a toothpick forming a pocket. Or line pita bread halves with lettuce leaves. Place 1/2 cup of the tabbouleh mixture into the pocket of the bread half.

Per serving: 173 cal., 7 g total fat (1 g sat. fat), 0 mg chol., 286 mg sodium, 24 g carbo., 2 g fiber, 4 g pro.

Daily Values: 24% vit. A, 20% vit. C, 5% calcium, 10% iron

Exchanges: 1.5 Starch, .5 Veg., 1 Fat

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Nutrition Facts (Wheat Berry Tabbouleh)

  • Per serving:
  • 148 kcal ,
  • 9 g fat
  • (1 g sat. fat ,
  • 295 mg sodium ,
  • 17 g carb. ,
  • 2 g fiber ,
  • 3 g pro.
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